Touch the bar to the chest when Benching?

[BEEF]

Do you?

I've been told not to as it incorporates the shoulders way too heavily at the very bottom of the rep but would be interested to hear your views on this.

Cheers

[JohnnyCage]

Pausing two or three inches from the chest is probably the best method for gaining mass on the chest.

[muscle_n_blood]

This is going to vary greatly from person to person, depending on arm length, depth of rib cage, how you position your elbows, width of grip on the bar, on and on. You have to come down far enough to open your chest up and get a little stretch and range of motion in the pecs for good development. Might touch the chest, might not. It's very popular where I train now to do an abbreviated press coming down to where the upper arm is parallel to the floor. The ones doing this have no chest to speak of, and aren't likely to.

[Bad Bob]

I let it touch........ lightly.

NO BOUNCE!

[BEEF]

Generally I drop it to about 1-2 inches off my chest as otherwise it feels like it's putting a little too much strain on my shoulders.

Is this the correct approach?

[JohnnyCage]

If it feels like too much strain on your shoulders then yes it is a good approach.

[p.s.]

Generally I drop it to about 1-2 inches off my chest as otherwise it feels like it's putting a little too much strain on my shoulders.

Is this the correct approach?

JC hit the nail on the head with his answer. Now if you were to do a powerlifting contest then yes you MUST touch the chest to make the bench/lift "legal".

[Jack Tragic]

While doing flat benches, the heavier that you go, the more you will feel it in your rotators. *unless you are a powerlifter, plain and simple don't go that heavy! For BB'ing specs, while benching, the elbows should NEVER drop below the ribcage, and never "lock-out" at the top of the movement. For power lifting...you better be packing some serious bodyweight if you plan on lifting "HEAVY" (2X/BWT. or more X 1 rep) cause you will meet Mr. PAIN!  ;^)

[BEEF]

Thanks for the replies, very appreciated. Learning as much I can in this game

[RJSMuscle]

I let it touch........ lightly.

agreed, I do the same

NO BOUNCE!

[p.s.]

After a few years guys even a light touch is gonna be hard on the shoulders as it's the stretch/range of motion placed on the rotators that is the issue here. Believe me when I say this as all of us "old timers" have shoulder issues due to our using a full range of motion on our presses for many years, and it can be easily avoided by stopping a few inches off the chest. Also by following what JT has said ie not locking out or touching the chest the time under tension is greater and this is what builds muscle.

[BEEF]

Excellent, thanks for all the advice guys. I never lock out at the top of the movement because I just presumed this would encorporate more Tri work than chest and I believed it would be bad on the elbows to constantly be doing that motion.